2/12/15

sumo squat to stand – heels elevated
kip swing on rings (hollow to arch.. lead with shoulders)
GHD sit ups
hollow hold to arch holds x 3 sets

FITNESS/PERFORMANCE

A. CG Bench Press; 5.4.3.2.1
B. L-sit or Tuck hold x 20 sec. x 5 sets – rest 40 sec. bt. sets
+
4 rounds @ 80/85/90/95% effort
20/15 cal on AB
20/15 cal row
20 kb swings, 70/55#
Work:Rest = 1: .5

Cool down:
partner pull up bar strict – accumulate 45 sec. each
Banded hamstring stretch – accumulate 60 sec. per leg




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